AO: FreeState
QIC: @Horshack
PAX – 4: @Deagle, @BlackDiamond, @Winston, @Horshack
Warm Up (on Playground if blacktop is icy)
- Side Straddle Hops-25 IC
- Ozzy Osbournes-20 IC
- Mountain Climbers-15 IC
- Cherry Pickers-15 IC
- Smurf Jacks-15 IC
- Harry Rockets-15 IC each side
- El Capitan-15 each direction OYO
- Two laps around the blacktop with Karaoke on the short sides
- Windmills-15 IC
The Thang-
Playground of Pain (45 seconds /15 recover transition) – Round 1-
Carolina Dry Docks
Alternating Side Squats
Pull Ups (outward palms)
Bonnie Blairs
Jacob’s Ladder with Burpees up and down the hill: 2 – 4 – 6 – 8 – 6 – 4 – 2
Playground of Pain (40 seconds /20 recover transition) – Round 2-
Carolina Dry Docks
Alternating Side Squats
Pull Ups (outward palms)
Bonnie Blairs
Mary
- Plank-o-rama-10-10-10-10-10
- Reverse Crunch-20 IC
- Rosalitas-15 IC
- Side Crunches-10 IC Each Side
- Freddie Mercuries-15 IC
- LBCs-15 IC
- Protractor-60 sec
- Flutter-20 IC
COT:
- Q Source: 5 Foundations Review
- Quadrant 1: Get Right overview
- Like a capsized boat, people cannot make progress until they get right
- Unfit people are slaves to a lack of self-control. This provoked discussion that the current science doesn’t back this up. There is probably a better way of framing this element of Get Right – better wording is needed for a more positive and declarative statement "unfit" , "slaves" and "lack of self-control"
- To help others, like oxygen masks on an airplane, people must first help themselves.
